5km run

3 x 3 Tempausriipusta

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

Puolesta reidestä rive
3@70%, 2@75%, 2@80%, 2x2@85%

Työntö veto puolesta säärestä (korokkeet) 3@90%, 3@95% 3@100%

Suorinjaloin Mave (takakyykystä) 6@55%, 2x6@60%

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

THURSDAY 1st March 2018

CLEAN | HANDSTAND WORK

MID-HANG CLEAN

1-1-1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.

6x10x50kg + 30d.u.

6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee

Rest 1'

AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower

Rest 1'

AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under

Rest 1'

2.7 miles up 173 to the first bridge and back.

5.4 Miles Total
Elevation Gain/Loss: 1070